Announcements

Veterans Day CHAD Hero Workout Schedule 🇺🇸

This Monday, we’re dedicating the day to honoring our veterans with the CHAD Hero Workout! Each class block will be 90 minutes to give everyone plenty of time to tackle those 1,000 step-ups.

Class Times:
🕠 5:30 AM
🕖 7:00 AM
🕣 8:30 AM
🕓 4:00 PM
🕠 5:30 PM

We’ll have a quick prep to get everyone ready, then dive right in so you can maximize your time for the challenge. If you need to join in between scheduled times, feel free to jump in and track your time with your phone or watch as long as there’s an open box.

Looking forward to seeing everyone come out for this powerful workout! Let’s make this Veterans Day one to remember. 🇺🇸💪 #CHAD1000

CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (5 SETS
5 Tempo Bench Press (30X0))

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Week 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing off the chest, and nothing too close to failure. We want to leave plenty of room to make some aggressive jumps week over week throughout this 6-week cycle. We will see 5×5 for two weeks, 6×4 for two weeks, and then 8×3 for two weeks. LET’S GET STRONG!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-10 Slight Incline DB Bench (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 16 MINUTES

MIN 1 – 8-10 Neutral Grip DB Bench (Moderate)

MIN 2 – Max Set Chin-ups

3.) 3 SETS

12-16 Weighted Bar Dip (Moderate)

-Rest 1:00-

12-16 Pendlay (OR Low Cable) Row (Moderate)

-Rest 1:00-

1:00 Max Reps Deficit Push-ups

-Rest 3:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Just because we are biasing strength this cycle does not mean we don’t get a HUGE pump in the BODYBUILDING section. The slight incline DB bench should be taken to failure. The EMOM is going to deliver a MEAN push/pull pump. If you can’t get a minimum of 8 chin-ups in the minute, sub those out for DB bent-over rows.